Author Archives: jordy

4/17/2019 – WOD

Strength
1 Push Jerk + 1 Split Jerk + 4 steps back + 4 steps forward – 7 sets @ 75-85% of Jerk max
—The 8 steps is to work on OH stability. If you don’t feel comfortable re-racking, drop the bar & pick it up with a friend.

Conditioning
15 Min AMRAP
2 Legless Rope Climb 15ft
6 Dball over Shoulder 150/100#
12 DB Bench Press 80/40#
18/13 Cal Assault Bike (30/20 AD)

WOD Notes: Goal is 4-5 rds just like last night. Legless scale = climb with legs or 6 pulleys.

Assistance
GHD Sit-up Hold – Accumulate 3 minutes (weighted)

4/16/2019 – WOD

Strength/Skill (E2MOM for 5 sets)
a) Back Squat: 4 reps @ 75-85% (2-sec down, one-sec pause, AFAP up)
b) Depth Box Jumps: 4 reps (step off a low box, explode onto higher box)
c) 10 Min To Find a Max Box Jump

Conditioning
10 Min AMRAP

WOD Notes: Coaches WOD. Guess which coach programmed this. Goal is 4-5 rds. This WOD is meant to be unbroken & keep you moving the whole time!

Assistance
Hollow Rocks (banded) –  8 sets: 30 sec on / 45 sec off

4/15/2019 – WOD

Strength
Hex Bar DL – 5×3 @ 75-80% + 1 max set @ 65% (12-15 reps)

Conditioning
5 Rounds (interval style)
15/11 Cal Ski
12 T2B
9 SDLHP 135/95#
—Rest 1 Min between Rounds

WOD Notes: The goal of this WOD is to push the pace on the ski erg, go unbroken or do very quick singles on t2b/SDLHP. Each round should be between 1:30-2 min! You should need the rest each round, so go hard. Record total time minus 4 min of rest.

Assistance
a) DB Bicep Curls – 4×12 (2 at same time)
b) Weighted Plank – 6 Sets: 30 on / 30 off (heavy)

4/13/2019 – WOD

Conditioning (Partner WOD)
Part A (12 min window)
Run 1200m (First 300m = Buddy Carry)
Max Wall Balls in remaining time 30/20# to 10/9ft
Part B (min 12-22)
Find 1RM Thruster from the Floor
Part C: For Time
40 Dball Over Shoulder 150/100#
400 Double Unders
20 (2 Sq Clean + 4 Lunges + 2 Jerks) @ 155/105#

WOD Notes: You should have at least 3 minutes to do the wall balls after the run. Buddy carry is to the sewer drain. Record total wall balls, thruster weight, & time for Part C. Use about 50% of CnJ for the BB complex.

4/12/2019 – WOD

Strength
RDL – 5×6 @ 70-75%

Conditioning
Make-up/Skill Day!

4/11/2019 – WOD

Strength
10 Min EMOM (5 sets each)
ODD = Bench Press (barbell) – 5×6 @ 75-80% (heavier than last wk)
EVEN = 1 Rope Climb 15-20ft or 1 Pegboard Ascent
—Advanced = Seated legless 15ft

Conditioning (12 Min Cap)
100/80 Cal Assault Bike For Time (160/120 AD)
*Top of every minute do 4 Devil Presses 50/35#

WOD Notes: This isn’t going to be easy to finish, just a heads up. That means you have to do a short sprint (5-7 sec) each around to get those cals to tick off. Record cals if you don’t finish. At 3.2.1..Rage you will start with 4 Devil Presses. The 4 reps should take you between 20-30 secs max even when you’re fatigued. Make transitions fast by setting up bike next to DB.

Assistance
a) Seated Banded Leg Curls – 4×20
b) Banded Dball March – 4×75 sec

4/10/2019 – WOD

Strength
a) Push Press – 5×8 @ 70-75%
b) Strict Pull-ups – 5×8 (sub: 3-4 negatives or banded pu)
—Superset a/b every 2:30 min

Conditioning (15 min cap)
For Time
15 Power Cleans 135/95#
30ft HS Walk or 3 Wall Climbs
20/15 Cal Row
12 Power Cleans 185/125#
40ft HS Walk or 4 Wall Climbs
25/20 Cal Row
9 Power Cleans 225/155#
50ft HS Walk or 5 Wall Climbs
30/25 Cal Row

WOD Notes: First BB should feel light to where you can get the 15 reps done in under 60 sec. 2nd & 3rd BB should take a little longer even though the reps go down. Setup your weights to where you’re not stealing all the 10’s.

Assistance
GHD Sit-ups – 4×12-15 (tempo 5 sec count down)

4/9/2019 – WOD

Strength
Snatch – 1 rep every minute for 20 reps.
—Start @ 70% & build to a heavy single. Doesn’t have to be a PR unless you feel good!

Conditioning (11 min cap)
For Time
20 Power Snatches 135/95#
40 Bar Facing Burpees
60/50 Cal Ski

WOD Notes: This is meant to be a fast WOD (under 10 min). You should be able to do the snatches in under 2 min easy, so pick a weight to where you can either do very quick singles or touch n go a few reps.

Assistance
Hollow Rocks – Tabata for as many rounds possible

4/8/2019 – WOD

Strength
a) Back Squat – 6×2 @ 75-85% + 1xME (10-15 reps) @ 70%
b) One Arm High Pulls – 4×15 (each arm – lighter)

Conditioning
4 RFT
7 Muscle-ups
14 DB Goblet Squats – 120/80#
150m Sled Drag 100/60#

WOD Notes: Alternate rounds between ring & bar for the MU. Scale reps back to 3-4/rd (shouldn’t take more then 45 sec) or do 10 Ring Rows + 10 Dips/Push-ups. Use (1) DB for the Goblet Squats & hold vertically (head of DB should be just under chin). Sled drag is to the Marcor Sign & should be a fast walk, since it should feel heavy.

Assistance
Weighted Plank – 10 sets: 30 on / 30 off

Announcement: 8am class on Mondays is cancelled until school is out in June! Stay tuned thanks!

4/6/2019 – WOD

Conditioning (40 min cap)
For Time (with a partner)
250m Buddy Carry
60 Clean n Jerks 185/125#
80 Front Rack Lunges 185/125#
100 GI Janes
200/160 Cal Row

WOD Notes: You may break up the work however you want & you may switch on the buddy carries as many times as necessary. You may adjust weight on the lunges if necessary, but they shouldn’t feel super light. GI Janes are the only movement where you can work at the same time.